The answer to whether you can perform squats two weeks postpartum is generally no; full squats are not recommended at this stage. The initial weeks following childbirth are a dedicated period for internal recovery and healing, not for engaging in compound, load-bearing movements. The complexity of a squat places undue stress on tissues that were significantly compromised during pregnancy and delivery. Before beginning any strength training routine, especially one involving a movement like the squat, medical clearance from a healthcare provider is necessary, typically around six weeks postpartum. Prioritizing the body’s recovery timeline and focusing on foundational movements ensures a safer and stronger path for future exercise.
Physiological Realities of the Early Postpartum Period
The body undergoes dramatic internal changes during the first few weeks after delivery, a process known as the puerperium. The most significant change is uterine involution, the process of the uterus shrinking back to its pre-pregnancy size. Although the uterus shrinks rapidly, it remains substantially larger than normal at the two-week mark.
This shrinking process continues over about six weeks, during which the placental site also needs time to heal completely. Attempting a demanding exercise like a squat introduces significant mechanical strain before this major internal organ has fully recovered its size and position.
The hormone relaxin, which softens ligaments and joints for birth, remains elevated after delivery. Elevated relaxin levels cause temporary joint laxity, particularly in the pelvis and hips, compromising the stability needed for proper squat form and increasing the risk of injury. Exhaustion and sleep deprivation inherent to caring for a newborn further limit the ability to safely perform complex movements. The body is still focused on healing, restoring blood volume, and regulating massive shifts in endocrine hormones.
Specific Risks of Performing Squats at Two Weeks
Performing squats at two weeks postpartum poses a direct risk to vulnerable structures, primarily due to the sudden increase in intra-abdominal pressure (IAP) the movement creates. The squat is a compound exercise requiring core bracing, which dramatically elevates pressure within the abdominal cavity. This internal force pushes outward against the weakened abdominal wall and downward onto the pelvic floor.
The most common risk is worsening or developing Diastasis Recti Abdominis (DRA), the separation of the rectus abdominis muscles along the midline connective tissue. When IAP rises during a squat, it strains this stretched tissue, potentially causing the abdomen to bulge or “dome,” which impedes healing and increases the separation.
A second risk involves the potential for Pelvic Organ Prolapse (POP), where downward pressure forces the pelvic organs (bladder, uterus, or rectum) against the weakened pelvic floor muscles and ligaments. Since the pelvic floor experienced intense stretching and trauma during labor and delivery, it cannot withstand the high downward pressure generated by a squat. Symptoms of excessive pressure include a feeling of heaviness or bulging in the vagina. Engaging in high-pressure movements too soon risks long-term dysfunction, including stress incontinence and persistent pelvic pain.
Safe Movement and Progression: Building the Foundation for Strength
Instead of high-pressure movements like squats, the focus in the first two to six weeks should be on gentle, foundational exercises that restore core and pelvic floor function. These early movements are designed to reconnect the mind to the deep abdominal muscles and promote healing without increasing IAP. Gentle walking is an excellent low-impact activity that promotes circulation and can begin shortly after birth, provided it feels comfortable.
A cornerstone of early postpartum recovery is diaphragmatic breathing, which helps activate the deep core muscle, the transverse abdominis. This exercise involves inhaling deeply to allow the belly and pelvic floor to relax, then exhaling to gently draw the deep abdominals inward and lift the pelvic floor. Gentle pelvic floor exercises, such as Kegels, can also be started early to restore strength and coordination to the supporting muscles.
These foundational exercises, which also include movements like pelvic tilts and glute bridges, prepare the body for more demanding strength work. Progression to compound movements like squats should only occur after receiving clearance from a healthcare professional, usually following the six-week checkup. The mother must first demonstrate control over her core and pelvic floor before starting bodyweight squats, focusing on perfect form and managing breath before considering adding external weight.